The importance of healthy eating whilst studying or learning from home
As we all know, eating a healthy and well-balanced diet has many benefits to our day-to-day activities. But what a lot of people don’t know is that the brain uses 20%1 of the body’s calories, making it crucial to get your essential brain foods in, helping the little grey cells to function at their best.
With the exam season approaching, students across the region are set to have their noses buried in books and computers – often well into the evening – and it’s tempting to reach for sugary snacks and energy drinks. However, eating the right meals and staying hydrated is one of the most overlooked and underrated ways of maximising brain power and the effectiveness of revision sessions. Frank Milner, President of in-home tutoring brand, Tutor Doctor offers his advice on what parents can do to ensure that their children are getting the most out of what they consume:
1. Make a meal plan. When students are in the depths of revision, it’s easy to lose track of time and forget to eat. That’s when they normally start to snack, which is a common cause of losing concentration. By creating a meal plan and scheduling in set times for breaks, serving a meal can take minutes – giving your child less time in the kitchen and more time in their workbooks. You can also ensure they’re getting all the right nutrients to keep them productive for longer.
2. Get the right foods. It’s obvious that students should stay away from sugary, unhealthy snacks. There’s a whole host of foods that promote learning to its greatest potential. Green, leafy vegetables such as kale or spinach slow down the decline in cognitive skills; berries such as strawberries and blueberries help improve memory; and nuts contain a natural source of protein whilst good fats can prevent neurodegenerative diseases. It’s a good idea to create a chart that shows the benefits of certain foods to ensure they’re getting everything they need throughout the day. You can even tick things off to stay on track.
3. Think of alternatives. If your child does have a sweet tooth, you might want to invest in alternatives. Dark chocolate is a great option as it contains natural antioxidant plant compounds that have been proven to enhance memory and slow down age-related mental incline. Smoothies can also beat the sugar craving in a good way, especially if you add some yoghurt too. They combine the goodness from the fruit, with the filling effects of the yoghurt, to satisfy the desire for something sweet.
4. Stay hydrated. Drinking water is by far the best way to hydrate. If you’re child isn’t a fan of water, think about adding some sugar free cordial, or even introducing them to a fruity green tea, which boosts brain function. A recent study by the University of London found that keeping hydrated can boost attention by almost 25%, which can help children to revise for just that little bit longer.
5. Add some colour. Ever heard the saying that we eat with our eyes? It’s actually true. Studies show that eating is a multisensory experience. And what’s more, research suggests2 that in actual fact, it’s our eyes that lead the way and the tongue – or taste – which follows. Colourful meals are more likely to contain a good mix of nutrients and have the added benefit of being more appealing. It’s rare to find a child that likes all fruit and vegetables but the presentation and colour variation in the meals you’re serving will influence the way children think about them.
Frank adds: “Maintaining a healthy lifestyle can be hard for children when they’re studying, especially as it’s so easy and convenient to reach into the snack drawer. By preparing for the times when revision is occurring, parents can reduce the chance of children consuming things that have a negative impact on their learning. It’s no easy feat, but there certainly are some ways to keep children productive for longer.”
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For more information, please contact Liam on 07395 641 523 or liam@revpr.co.uk
Images attached: Infographic on best brain foods.
Sources:
1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC124895/
2https://itotd.com/articles/3508/the-influence-of-color-on-taste-perception/